Frantic Day Out 2025 - Powered By Kinta

Brought to you by: SAOR

RX
Time Cap: 8mins
BUY IN: 50 GHD Sit ups

21-15-9
Thrusters @ 50/35kg
C2B Pull Ups
BUY OUT: 25 GHD Sit ups
Move the bar forward after each set of thrusters

INTERMEDIATE / MASTERS OPEN 40-54 / MASTERS RX 55+
Time Cap: 8mins
BUY IN: 30 GHD Sit ups

21-15-9
Thrusters @ 42.5/30kg
Pull Ups
BUY OUT: 15 GHD Sit ups
Move the bar forward after each set of thrusters

BEGINNERS / MASTERS OPEN 55+
Time Cap: 8mins
BUY IN: 50 AbMat Sit Ups

21-15-9
Thrusters @ 30/20kg
Jumping Pull Ups
BUY OUT: 25 AbMat Sit Ups
Move the bar forward after each set of thrusters

 
FLOW
Athletes start: At the lane marker.

• On the call of 3-2-1 GO, all athletes make their way to the GHD and complete the designated reps. Then they can move to the barbell to start their thrusters.
• Once the 21 thrusters are complete the athlete can move to the pull up bar to start their chest to bars. 
• At the completion of the 21 chest to bars, the athlete can move back to the bar to start their set of 15 thrusters. 
• The athlete can choose to move their bar into the next zone at the end of the 21s or at the beginning of the 15s. As long as the bar is moved forward each set.
• This will continue until the 15s and the 9s are completed. 
  At the completion of the 9 Chest to bars, the athlete can move to the GHD to complete their final buy out of GHD sit ups. 
• Time will be taken when the athlete touches the lane marker.

Athletes finish: Athletes must touch the lane marker for time to be taken.

SCORING:
For time

MOVEMENT STANDARDS
Movement Name: GHD Sit Ups

Beginning
Athletes will need to make their way to the GHD
Rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads

Middle
The athlete must touch the ground with both hands.

End
The rep is credited when both hands touch the foot pads.

Movement Name: Abmat Sit Ups

Beginning
Athletes will need to make their way to the Abmat
Athlete begins in the seated position.
Abmat behind the torso.
Hands contacting the shoe/foot.

Middle
Athlete is in the extended position horizontally.
Hands must touch the floor past the head.
Hands are not required to be together.

End
Athletes must return to the beginning position for the rep to count.

Movement Name: Thruster

Beginning
Barbell begins at the ground

Middle
Any form of a clean is acceptable to get the bar to the front rack position. Squat clean may be used to get the hips below parallel for every rep that comes from the floor. 
Hips must travel below parallel at the bottom of each rep.
Knees must not rebend as the bar travels to the overhead position.
Barbell must remain in the athletes lane at all times.

End
Full control at the top of the rep must be shown before the bar travels down. Bar must be over the middle of the foot and resting in the hands.
The hands may not leave the barbell until the bar descends past the top of the head. Throwing the barbell at the top will constitute a no rep.
Rep is credited when the knees, hips and elbows are locked out over the centre of the body.

Movement Name: Chest to Bar Pull Up

Beginning

Athletes must begin at the bottom with feet off the ground, elbows locked out.

Middle

Any form of chest to bar is accepted, strict, kip or butterfly.
Gymnastics grips may be used.
Any form of grip may be used.
Athletes must contact the bar with any part of the chest, at or below the collar bone.

End

Athletes will finish the rep by extending the arms to lock out at the bottom or dropping down from the bar.

Movement Name: Pull Up

Beginning
Athletes must begin at the bottom with arms locked out and feet off the ground.

Middle
Any form of Pull Up is acceptable, strict/kip/butterfly.
Athletes must get their chin clearly higher than the top horizontal plane of the rig.

End
Athletes will finish the rep by extending the arms to lock out at the bottom or dropping down from the bar.

Movement Name: Jumping Pull Up

Beginning
When an athlete is standing underneath the rig, no more than the palm of the hand may be above the top horizontal plane of the  rig. 
Risers may be used.
Gymnastics grips may be used.
Any style of grip may be used.
Start position is hands on the rig, arms extended.

Middle
Athletes will jump until the chin has passed the top horizontal plane of the rig.

End
Athletes will finish the rep by extending the arms to lock out at the bottom or dropping down from the rig.

Brought to you by: In a Nutshell Co.
RX / MASTERS RX 40-54
Time Cap: 12mins

Two Part Scored Event:

Part A

4:00 to Find: 

1RM Clean (any style)

-Into-

3:00 to Accumulate
Max HS Walk Obstacle Laps 

*Each lap over ramp or stairs counts for 2.5kg towards your 1RM Clean

*Total score is heaviest successful lift completed in kg + total HS Walk obstacle laps completed.

*Each HS Walk obstacle lap must be completed unbroken.

Rest 1min

Part B

2:00 to Accumulate Max Reps of: 
Deficit Strict HSPU @ 20/10kg plate

-into-

2:00 to Accumulate Max Reps of:  
Max Power Cleans @ 100/70kg

*Score is total reps from HSPU + reps on power cleans combined

*Masters RX 40-54 = 85/60kg

INTERMEDIATE / MASTERS OPEN 40-54 / MASTERS RX 55+
Time Cap: 12mins
Two Part Scored Event:

Part A

4:00 to Find: 

1RM Clean (any style)

-Into-

3:00 to Accumulate 
Max 3m Unbroken HS Walks 

*Each 3m lap counts for 2.5kg towards your 1RM Clean

*Total score is heaviest successful lift completed in kg + total HS Walk laps completed.

Rest 1min

Part B

2:00 to Accumulate Max Reps of: 
Kipping HSPU @ 20/10kg 

-into-

2:00 to Accumulate Max Reps of:  
Max Power Cleans @ 70/45kg

*Score is total reps from HSPU + reps on power cleans combined

*Masters Open 40-54+: 70/45kg, HSPU to ab matt, HS Walk 1m intervals

*Masters RX 55+: 60/40kg, HSPU to ab matt, HS Walk 1m intervals

BEGINNERS / MASTERS OPEN 55+
Time Cap: 12mins
Two Part Scored Event:

Part A

4:00 to Find: 

1RM Clean (any style)

-Into-

3:00 to Accumulate 
Max Wall Walks 

*Each Wall Walk counts for 2.5kg towards your 1RM Clean

*Total score is heaviest successful lift completed in kg + total HS Walk laps completed.

Rest 1min

Part B

2:00 to Accumulate Max Reps of: 
Pike HSPU

-into-

2:00 to Accumulate Max Reps of:  
Max Power Cleans @ 50/35kg

*Score is total reps from HSPU + reps on power cleans combined

*Masters Open 55+ 40/30kg

 
FLOW
Athletes start: At the lane marker.

• On the call of 3-2-1 GO athletes will make their way to the bar and start loading for their first attempt of a 1RM clean.
• Athlete have 4 mins and can have as many attempts as they like. 
• At the completion of 4.00min, athletes will have an additional 3mins to complete as many handstand walks over the obstacle as possible. 
• At the end of 3mins, athletes will have 1mins rest before moving into:
• 2mins of max deficit strict handstand push ups. At the end of
• 2mins athletes will move into the final 2min section of:
• 2min max power cleans. 

Athletes finish: Athletes finish when time is called. There is no requirement to finish at the lane marker.

SCORING:
Part A = For total load in KGs (1RM Clean + Total HSwalks x2.5)
Part B = For Total Reps

 
MOVEMENT STANDARDS

Movement Name: Clean (any style from floor)
Beginning
Bar begins at the ground.
Clips must be on the outside of all plates.

Middle

Bar travels in one continuous movement from the ground to the front rack receival position. 
Cleans from the hip will not be accepted.
Squat, power or split clean are acceptable. 
There is no limit on attempts
Athletes must stay in their lane and lifting zone at all times.

End

For the weight of the lift to be counted towards the final score, the feet must be together, with knees locked out, hips open, bar in the front rack over the centre of the feet and elbows forward of the bar. 
Control of the bar must be shown at the top. “Popping” the bar off the front rack is not permitted.
The lift may be completed after the buzzer, but the bar must leave the ground prior to the buzzer for the lift to count.

Movement Name: Handstand Walk - Obstacle
Beginning
Both hands must be in contact with the floor prior to starting the obstacle walk. No part of the body may be touching the obstacle when kicking up.

Middle

Obstacle walk may begin as soon as both feet have left the ground.
Each lap over the obstacle must be completed unbroken, if an athlete drops down on the obstacle, they will need to return to the end they started from and begin again.
Athletes may drop down at either end once they have completed the obstacle.
Part of the hand must be in contact with the top of the obstacle, but there is no requirement for a full hand contact on top of the obstacle. Eg fingers may hang over the edge.
Palms may not touch the ground between the start and finish line of the obstacle, hands must walk off the end.

End

Demonstrating control is not required when exiting the obstacle but feet must not touch the obstacle.
Each lap will be credited when both hands are completely off the obstacle and in contact with the ground.
Any other body part coming in contact with the obstacle, other than the hands, will constitute a no rep.

Movement Name: Handstand Walk (Intermediate/Masters 45/54 Open/50+RX)
Beginning

Hands begin behind the marked line.
If any part of the hand comes in contact with the start line, the athlete must reset and start again.

Middle

Athletes must remain in their lane.
For Intermediates, each 3m section must be completed unbroken, if an athlete drops down in the middle of a section, they will need to return to the start and begin again. 
For Masters 45/54 Open/50+RX, each 1m section must be completed unbroken, if an athlete drops down in the middle of a section, they will need to return to the start and begin again. 
Athletes are not required to drop down after a 3m length.

End

Demonstrating control is not required when crossing the finishing line, as long as both hands have made contact with the ground completely over the finishing line before any other part of the body comes in contact with the ground.

Movement Name: Wall Walks
Beginning
Athletes will begin  lying in the prone position, with the chest, feet, and thighs touching the ground.
Any part of both hands must be in contact with the outside line (150/140cm)

Middle

Both hands must remain on the tape until both feet are on the wall.
At the top of the movement, both hands must be on the 30cm line before the athlete may descend.
Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the outside line.

End

The rep is credited when the athlete returns to the starting position, with both hands touching the outside line and the chest, thighs, and feet touching the ground.

Movement Name: Strict Handstand Push Ups

• RX/MASTERS 45/54 RX - Deficit
• INTERMEDIATE - Level (kipping)
• MASTERS OPEN 40-54 / MASTERS RX 55+ - Abmat

Beginning

Athlete will be in the lockout position with the heels against the wall, arms fully extended, hips and shoulders in line with the body
Hands will be located on the plates adjacent to the abmat.

Middle

At the bottom, the head must make contact with the abmat.
The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. 
Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition. Heels may not be used to “climb” the wall.
The feet may be no wider than the width of the hands at any point.

End

Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; hips and shoulders in line with the body.

Movement Name: Pike Handstand Push Up
Beginning

Pike position on a box (24/20inch), knees on top of the box, hands on line on the floor. Elbows fully extended. Wrists, shoulders and hips in a line.

Middle

Head is lowered so any part of the head contacts the floor on the far side of the line marked out, knees remain on the box.

End

Rep is credited when the elbows are locked out with wrists, shoulders and hips are in a line.

Movement Name: Power Clean
Beginning

Bar begins at the ground
Clips must be on the outside of all plates.

Middle

Bar travels in one continuous movement from the ground to the front rack receival position. 
Cleans from the hip will not be accepted.
Hips must remain above the knees in the receival.
Athletes must stay in their lane and lifting zone at all times.

End

For the rep to be counted towards the final score, the feet must be together, with knees locked out, hips open, bar in the front rack over the centre of the feet and elbows forward of the bar. 
Control of the bar must be shown at the top. “Popping” the bar off the front rack is not permitted (contact with the shoulders with elbows forward of the bar when knees lock out).
Touch and Go reps are permitted, but bouncing the bar off the ground will constitute a  no rep.

Brought to you by: Jack Sherran Hair

RX / MASTERS RX 40-54
15min AMRAP of:

30 Burpee Broad Jumps @ 2m/1.5m

60/50 Cal Echo Bike

800m Run

60/50 Cal Row

30 Sandbag Lunges @ 50/40kg

INTERMEDIATE / MASTERS OPEN 40-54 / MASTERS RX 55+15min AMRAP of:

30 Burpee Broad Jumps @ 1.5m/1m

50/40 Cal Echo Bike

800m Run

50/40 Cal Row

30 Sandbag Lunges 40/30kg

BEGINNERS / MASTERS OPEN 55+
15min AMRAP of:

20 Burpee Broad Jumps @ 1m

40/30 Cal Echo Bike

600m Run

40/30 Cal Row

20 Lunges @ 22.5/15kg dumbbell (held any style)

 
FLOW
Athletes start: At the lane marker.

• On the call of 3-2-1 GO, athlete will commence their burpee broad jumps. 
• On completion of the burpee broad jumps, athlete will move directly to the Echo Bike and commence their prescribed calories. 
• On completion of their calories, athletes will follow the run route outside and around the block. Leaving through the back roller door and entering through the front door. 
• Athletes will make their way to their rower and commence their prescribed calories.
• On completion of their calories, athletes can  commence their sandbag lunges. 
• On completion of the sand bag lunges, athletes will begin back at the Burpee broad jumps for round two. 
  This will continue until the AMRAP ends at the 15min mark.

Athletes finish: Because this is an AMRAP athletes finish when time is called. There is no requirement to finish at the lane marker.

SCORING:
As many reps as possible

 
MOVEMENT STANDARDS

Movement Name: Burpee Broad Jump
Beginning

Athletes will start behind the line in the prone position.
No part of the hands, feet or body may touch the lines, but face may hover over the line.

Middle

Burpee is performed first, chest and thighs must touch the ground.
Two foot jump is required for the broad jump.
Feet must not touch the line athlete’s are jumping from or over.

End

Two foot land is required, over the line.

Movement Name: Echo Bike
Beginning

Monitor will be turned on when the athlete arrives.
Athletes must not touch the monitor.

Middle

Complete required effort

End

Hands and feet must stay in contact with the handles and pedals until bike calories are completed.
Athletes may exit the bike once the prescribed effort is completed.

Movement Name: Concept 2 Rower
Beginning

Monitor will be turned on when the athlete arrives.
Athletes must not touch the monitor.
Feet must be strapped in.

Middle

Complete required effort

End

Hands must remain holding the handle, and feet must remain strapped into the foot plates until the required effort is completed.
The handle must be returned to the cradle prior to exiting
Athletes may exit the rower once the prescribed effort is completed.

Movement Name: Sandbag Lunges
Beginning

Athletes will begin each lunge section standing tall, holding the sandbag in any manner.
Feet must be behind the line, no part of the foot shall touch the line.

Middle

Legs must alternate for each step.
The knee must contact the ground for each rep.
Foot walking forward may rest adjacent to the stationary foot, but shuffle steps are not permitted.

End

At the top, the athlete must have the knees locked out with hips open.
The sandbag may not be dropped until the rep is completed.
Both feet must be completely over the line, no part touching the line, before the sandbag may touch the ground.

Movement Name: Dumbbell  Lunges - Held any style
Beginning

Athletes will begin each lunge section standing tall, holding the dumbbell in any manner.
Feet must be behind the line, no part of the foot shall touch the line.

Middle

Legs must alternate for each step.
The knee must contact the ground for each rep.
Foot walking forward may rest adjacent to the stationary foot, but shuffle steps are not permitted.

End

At the top, the athlete must have the knees locked out with hips open.
The dumbbell may not be dropped until the rep is completed.
Both feet must be completely over the line, no part touching the line, before the dumbbell may touch the ground.

Brought to you by: Frog Grips
RX / MASTERS RX 40-54
For Time: 12:00min cap

2 rounds:
40 Heavy Rope Double Unders
3/2 Legless Rope Climbs

-Into-

2 rounds:
20 Dumbell Snatches @ 30/22.5kg (alternating)
8/6 Ring Muscle ups

-Into-

1 round:
40 Russian KB Swings @ 32/24kg
16 Bar Muscle ups

*Masters RX 40-54 = Standard Rope Climbs, 5/3 Ring Muscle Ups

INTERMEDIATE / MASTERS OPEN 40-54 / MASTERS RX 55+
For Time: 12:00min cap
2 rounds:
20 Heavy Rope Double Unders
3/2 Rope Climbs

-Into-

2 rounds:
20 Dumbell Snatches @ 22.5/15kg (alternating)
16 Chest to Bar Pull Ups

-Into-

1 round:
40 Russian KB Swings @ 24/16kg
10/8 Bar Muscle ups

BEGINNERS / MASTERS OPEN 55+
For Time: 12:00min cap
2 rounds:
80 Heavy Rope Single Skips
9/6 Zombie Rope Climbs 

-Into-

2 rounds:
20 Dumbell Snatch @15kg/10kg
16 Toes to Ring

-Into-

1 round:
40 Russian KB Swings @20kg/12kg
20/16 Pull Ups

 FLOW
Athletes start: At the lane marker.

• On the call of 3-2-1 GO, athletes will move to the heavy skipping rope and commence their prescribed reps. 
• At the completion of the heavy rope double unders athletes will move to the rope and commence their legless rope climbs. At the completion of their climbs, athletes will then repeat for round two. 
• At the completion of round two, athletes will start their first round of dumbbell snatches. 
• At the completion of the DB snatches, athletes will start their ring muscle ups. At the completion of the ring muscle ups, athlete will then return back to the DB and start round two. 
• Athletes must move the DB forward into the next cell before starting their second round of DB snatches. 
• At the completion of round two, athletes will move to the final round and start their Russian KB swings. 
• Athlete must move the KB forward at the completion of every 10reps. Once the KB swings are completed athletes can then move to the Bar muscle ups.
• At the completion of the bar muscle ups athletes will finish and time will be taken once they touch the lane marker. 

Athletes finish: Time will be taken at the lane marker.

SCORING:
For Time

 
MOVEMENT STANDARDS

Movement Name: Double Unders
Beginning

Rope begins on the ground.

Middle

The rope passes under the feet twice during a single jump.  
Single skips are permitted during sets at any time but do not add to the rep count.
The rope must spin forward.

End

Rep is credited once the rope has successfully passed under the feet twice.
The rep will not be credited if the feet land on top of the rope.

Movement Name: Single Unders
Beginning

Rope begins on the ground.

Middle

The rope passes under the feet once during a single jump.  
The rope must spin forward.

End

Rep is credited once the rope has successfully passed under the feet.
The rep will not be credited if the feet land on top of the rope.

Movement Name: Legless Rope Climb
Beginning

Athletes begin standing on the floor at the rope.
Hands may be on the rope prior to starting.
Jumping is not required to start the climb.
No grips may be used for the climbs.

Middle

Legs may not assist the climb once they have left the floor.
Legs may come in contact with the rope but must not be used to clamp in any manner.

End

Athletes must touch the designated target for the rep to be credited. 
Legs may be used to hold and descend once the target has been touched.

Movement Name: Rope Climb
Beginning

Athletes begin standing on the floor at the rope.
Hands may be on the rope prior to starting.
Jumping is not required to start the climb.
No grips may be used for the climbs.

Middle

Legs may assist the climb once they have left the floor.
Legs may be used to pause and hold, or to climb.

End

Athletes must touch the designated target for the rep to be credited. 
Legs may be used to hold and descend once the target has been touched.

Movement Name: Zombie Rope Climb
Beginning

Athletes begin standing under the rope with both feet in contact with the line.
Hands on the rope.
No grips may be used for the climbs.

Middle

Lower to the supine position, both shoulders on the floor, hips and knees locked out with feet on the line.
Any part of the foot must stay in contact with the line.
Hips and knees may bend during the lower and the climb, but not to create momentum, they may not be used to propel. 
Kipping with the hips or standing up with the knees is not allowed.

End

Rep is credited when the athlete returns to the fully standing position with knees and hips locked out.

Movement Name: Dumbbell Snatches
Beginning

Each rep starts with both heads of the dumbbell on the ground.
Either hand may be used to start a set.
One hand only holds the dumbbell while it travels  upwards vertically.

Middle

The dumbbell must travel upwards in one continuous motion.
Rebending the knees to receive the dumbbell is allowed but not required.
Non working hand must not be in contact with any other part of the body during the rep.

End

Knees, hips, and elbow of the working arm are fully extended.
The dumbbell is in line with, or behind, the body when viewed from the side.
The dumbbell must be alternated for each rep. 
Change may occur anywhere from overhead to the ground, but only after the previous successful rep is completed.
Athletes must move the DB forward into the next cell before starting their second round of DB snatches. 

Movement Name: Ring Muscle Up
Beginning

The athlete must begin with or pass through a hang below the rings with the arms fully extended (with or without false grip) and the feet off the ground.
Gymnastic grips may be used.

Middle

Any part of the foot must not rise above the height of the rings during the kip.
Rolls to support are not permitted.

End

Athletes must perform some form of a press out to full extension at the top.
The rep is credited when the athlete’s elbows are locked out while in the support position directly above the rings.
Control must be shown at the top of each rep. Locking out the elbows while pushing away from the rings will not count

Movement Name: Chest to Bar Pull Up
Beginning

Athlete must begin at the bottom with arms locked out and feet off the ground, elbows locked out.

Middle

Any form of chest to bar is accepted, strict, kip or butterfly.
Gymnastics grips may be used.
Any form of grip may be used.
Athlete must contact the bar with any part of the chest, at or below the collar bone.

End

Athlete will finish the rep by extending the arms to lock out at the bottom or dropping down from the bar.

Movement Name: Toes to Ring
Beginning

Athlete begins in the hang with arms at full extension and heels behind the rings.

Middle

Toes of each foot must contact the corresponding ring.

End

For continuous reps, at the bottom of the rep, the arms must be extended and the heels behind the rings.
Feet and elbow standard is not required if the athlete drops down from the rings.

Movement Name: Russian Kettlebell Swing
Beginning

Kettlebell may start at the floor or in the hands.
Grips are not permitted to hold the bell.
Both hands must be used to grip the bell.

Middle

Some part of the bell must pass behind the hips at the bottom prior to it going upwards.
If a bell is swung straight up without travelling behind the hips first, a no rep will be called.
Bent or straight arms may be used to swing the bell.

End

Knees and hips must be locked out at the top.
The handle of the bell must be horizontal and travel upwards past the top of the shoulder for the rep to be credited. 
Straight arms are not required at the top for the rep to count.

Movement Name: Bar Muscle Up
Beginning

Athletes must start each rep with their arms fully extended and their feet off the ground.
Gymnastics grips may be used.

Middle

Pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip.
The athlete must pass through some portion of a dip before locking out over the bar.
Only the hands, and no other part of the arm, may touch the bar during the rep. 
Athletes may rest their torso on the bar before pressing out, but hands must not regrip while resting.

End

A rep will be credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.

Movement Name: Pull Up
Beginning

Athletes must begin at the bottom with arms locked out and feet off the ground.

Middle

Any form of Pull Up is acceptable, strict/kip/butterfly.
Athletes must get their chin clearly higher than the top horizontal plane of the rig.

End

Athletes will finish the rep by extending the arms to lock out at the bottom or dropping down from the bar.